CROWThis posture teaches us how to balance our body on our arms. Arm-balancing requires strength but also focus and courage.

At first your legs will not want to stay balanced on your arms. It requires significant abdominal and hip strength to keep them perched there. Push the knees firmly into the arms and lift them up toward the armpits. This will help you hold the body with control.

If you are not used to putting weight on the wrists, they will become tired and sore quickly. Be patient and build the strength gradually. Stay away from pain and try again tomorrow.

BREATHThe chest and abdomen are engaged in this posture, so breaths will be short, about 50%. Use the breath to strengthen the torso and create stability and structure in your chest. Don’t let the shortness of breath cause you to panic. Keep the mind relaxed and focused as your body tightens to hold the posture.

BENEFITSThis posture builds focus by balancing upside down and on the hands. It builds strength in the wrists, arms, shoulders, chest, abdomen and legs—a full-body posture. It stretches the shoulders and upper back, and is a gentle forward bend of the spine.